Bushey.
1. Complex
Power Clean + Push Jerk + Split Jerk, work up to a heavy set.
2. AMRAP 10:
6 Deads, 275/185
6 HSPU, 6" deficit
3. 3 Giant Sets of:
Beasts:
6 muscle ups
9 TTB
12 Burpees
15 Band Pull aparts
Ninjas:
6 Bench Press
9 Good mornings
12 DB Shoulder Press
15 Band Pull Aparts
-you choose weights
CrossFit Manifesto:
Regimens built from functional exercises at high intensity and constantly varied structure -
Produce a superior cardiorespiratory adaptation
Are essential to fitness and health
Constitute the most effective rehabilitation from injury
Comprise the only truly safe protocols
Elicit an inordinate neuroendocrine response
Are singularly unique in developing core strength
Yeild unparalleled general physical preparedness or fitness
-Greg Glassman
Does anyone else read Ben's blog from your phone? I feel childish because of how excited I get when I swipe the screen and the blue loading sign comes up informing me the next day's WOD is posted.
ReplyDeleteGiddy and all.
DeleteFrom the phone also
DeleteI'm with you Conor
ReplyDeleteI think we all do that haha
ReplyDeleteI do the same thing. I probably check every 10min when it gets close to the time he posts the next days wod.
ReplyDeletei check even when there is nothing to be checked! lol just love reading! :)
ReplyDeleteSame, sometimes I check a lot if it's posted a little later.
DeleteI think it was about two weeks ago where I had to force myself to go to bed (here on the East coast) without the WOD posted. And -- I figured out that in order for me to see the WODs at school, I cannot type in BlogSpot...they haven't blocked it yet, but I will probably cause the blockage soon since it will have so many hits by me throughout the day. I promise that I only check during class change and my planning period! :)
ReplyDeleteAre we just picking Beast or Ninja based on our weaknesses or is shooting for Beast considered the RX?
ReplyDeleteFAQ's Cover how to choose
DeleteI'm assuming its based on Weakness. Going for Beast today, gymnastics need work.
ReplyDeleteI'm absolutely a serial site checker.
ReplyDelete1 - 215, started getting soft elbows on the push jerk here
2 - 5 or 6, no deficit and the HSPU still crushed me
3 - I am very clearly neither a Beast nor a Ninja, but i went with the Ninja sets because it worked out better logistically in the shed gym. bench @ 185, GM's @ 115, and DB Press @ 35's (which got incredibly difficult)
1. 245#, PR on push jerk
ReplyDelete2. 6+9 reps.
3. Done. Beast.
2. Used 45+35 lbs, no mat in between.
Delete3. MUS 3/3, everything else unbroken. Kept a work:rest ratio of 1:1.
Did wod first
ReplyDelete7+11. Wanted to count that last rep to get a full round but my feet came off the wall. Arg!
Complex- up to 265. Felt ok. Heavier than I've gone in a while so I'll take it
Giant sets- beast stuff-check
Wod might have been 6+11. That's what I thought it was at first but Craig B thinks I was 7+. Oh well, happy about it either way. Most defecit hspus done in a wod
Delete1. 265
ReplyDelete2. 4 +9 rx...so fucking mad about that. Deficit hspu kicked my ass.
3. Done at beast
This comment has been removed by the author.
ReplyDelete1. Skipped, shoulder impinged trying to mobilize.
Delete2. 5+8 Kipped all of them. Did you kip?
3. Done @ Ninja
Ate pancakes last night (I'm usually 100% gluten and dairy free) this morning my injuries were so inflamed, I was bloated, bags under my eyes, ugh. Sometimes you gotta dip into the bad stuff to realize how great the good stuff is.
Kipped after first rd of strict...I also had some deliciousness last night, ate 3 home made Oreo and peanut butter brownies! http://m.instructables.com/id/Oreo-and-Peanut-Butter-Brownie-Cakes/
DeleteNot paleo or healthy in any respect but very very good tasting! I'm pretty sure I had a headache after eating them too
Deadly.
Delete225 shoulders weren't up to it today.
ReplyDelete7+6 cold this morning hands couldn't take much more 7inch deficit
1) 275
ReplyDelete2) 7+11
3) Beast work dun
Nice work Potsy!
Delete2) 8+8 did this first- halk kipping half strict
ReplyDelete1) 205 ugly post wod no pop
3) Done ninja 175# BP/ 135# GM/ 45# Kettlebells/ red band
1. 235. PR for power clean.
ReplyDelete2. 5 rds + 4 DL
3. Beast. Could not do a single muscle up today despite trying for 20 minutes. Left shoulder stability issue... May have been fatigued by the deficit hspus. Frustrating. Used a purple band or assisted MU's instead.
Does anyone else have shoulder issues from doing muscle ups?
26/5'9/165
ReplyDelete1. 255
2. 10rds + 6 + 4
- got ahead of the clock early then started doing rounds on the minute.
3. Ninja: 185# BP/ 135 GM/ 45lb db's/ red band
Just took a week off to nurse some tweak in my hip and unfortunately it didn't get much better. Still have to stay away from heavy lifts and a lot of lower body stuff, so I'm modifying the programming for now. Got my fingers crossed for 7 min. of burpees for 13.1.
ReplyDelete1. Skipped
2. Instead, did J.T.
21-15-9:
HSPU (kipping)
Ring Dips
Push-Ups
- Never gone sub-20 on this before, so I'm stoked with 15:58 today.
3. Ninja, mostly used as a cool-down/light work for my hip.
115# bench, 95# GM, 135# DL (instead of press)
1) 198. Missed push jerk at 209.
ReplyDelete2) 4 +10. I though hspu were a goat. Seems not compared to deficit hspu, which crushed me.
3) ninja. Done. 198 bench / 99 gm / 35 for 1 and 40 for 2 on db press / green band.
Many more days like this and overhead strength will stop beig my biggest weakness. Unfortunately this will be my last week for a while. Going to. Be gone for work for a few months starting next Monday. But I look forward to coming back and getting back into this programming.
1) 245, missed split @255 Push Jerk was more like push press. Really need to work on getting under the bar
ReplyDelete2) 5+11 3" Deficit
3)Only one set ran out of time (Only set was 5 Muscle Ups, couldnt do anymore unbroken)
1. 285.
ReplyDelete2. 8+ 5 DL Rx. Strict hspu's
3. Did beast set: strict L-sit muscle ups practice and the rest of that list.
1. 280 hate those negatives
ReplyDelete2. 5+1rx. Majority strict
3. Done
You and me both brotha. Nice work.
Delete1. 255# on Complex
ReplyDelete2. 7 rounds + 9 reps
3. Beast done
jumping muscle up transitions, then about 5 assisted, 2 attempts on my own, failed, close need to be more aggressive on throwing head through.
ReplyDelete1. Complex
Power Clean + Push Jerk + Split Jerk, work up to a heavy set.
160
2. AMRAP 10:
6 Deads, 275/185.
6 HSPU, 6″ deficit.
3+7rx I think.. lost count , was concentrating on every rep of the hspu trying to not break neck etc. dl unbroken
3. 3 Giant Sets of: beast/ninja mashup.
6 strict pullups.
9 ttb
12 db strict press with 30lb db.
15 band pull aparts.
strict pullups 5/1 all 3 rounds, ttb unbroken, strict press 12,8/2/2,8/4.
1) 205. Slow motion today
ReplyDelete2) 4rds+6+3. Rx, deficits are humbling
3) ninja; still not sure where I fall but shade towards needing to be more of a beast
BP 185
GM 135
DB 35
Black band
1.) #225 my push jerks are brutal
ReplyDelete2.) 3+11 rx, went a little slow to work on hspu...deficit killed me reguardless, i did some strict and some kipped.
3.) Done at ninja
Complex 225
ReplyDeleteWOD 6 rounds + 6 reps
Beast giant set, or giant beat set, I dunno
1. 235, JUST missed 245 stand from the last jerk!
ReplyDelete2. 7+9 RX, Brutal one but loved it.
3. Ninja
Complex 120kg
ReplyDeletehttps://www.youtube.com/watch?v=RPZRbXiEwtI&feature=youtube_gdata_player
Conditioning with 4" deficit
5 rounds
Giant sets done as a beast and unbroken with 2-3 minutes rest between sets
1) Hit 145. Failed at 150. Happy :)
ReplyDelete2) 5 Full Rounds
3) Worked on Muscle Ups - then did "Ninja"
Need to get the MU under control - they still make me nervous with my elbow.
1. 250#
ReplyDelete2. 9rds
3. ninja=
bench @ 205, 215, 225
GMs @ 135
DB shoulder press @ 40# DBs
Band pull aparts
M/5'9 144 14 yrs old:
ReplyDelete1: 145 F @ 165 split jerk, but PR at my clean and jerk.
2: 6+2 DL (185......regular HSPU)
3: started to do beast with 6 sets of 3 pull ups and 3 ring dips instead of muscle ups....but screwed my arms with dips so I did one set. But I got better so that's all that matters
1. 255
ReplyDelete2. 7 rds.
3 Completed
M/25/5'6"/177/Southeast
1. complex 265
ReplyDelete2. switched things up a little and did the wod with our members needed to have some fun and enjoy the day 3 rounds for time of: 75 double unders, 10 power cleans @185, 8 hspu's to an 8" deficit-11:15 was fun just what I needed!
3. Beast-done
My wife coached me she's a slave driver Get on the bar seth come on! over and over she keeps me going. :)
DeleteMine is the same way haha! Stop being a bitch and get on the bar haha! Gotta love'em
Delete1. Skipped
ReplyDelete2. 7 +11 reps 185# & reg kipping HSPU - no deficit
3. Beast with 3 bar muscle ups using smallest red band (these bands have become a crutch time to ditch them)
1.) stopped at 225. . .shoulders blah blah blah. . .
ReplyDelete2.) 6+8
3.) Completed, everything unbroken @ beast.
1) 183
ReplyDelete2) 6+11
3) beast done
1) 255, super fatigued, maxed out on snatch and c&j yesterday
ReplyDelete2) 7+5 rx , i think i did more than a 6" deficit
3) did beast, everything unbroken
Stuck at work all day and night. Didn't get home until 8 am Tuesday. Any suggestions on making up this WoD or not. I'm usually the kinda WoD hoe that will double dose on my WoD meds when work goes crazy. Thanks for all the help this year coach Ben. God bless you.
ReplyDeleteI would rest.
DeleteBeen recovering and rehabbing a serious back injury for the past 4 months so it's good to be back following to the programming.
ReplyDelete1)225
2)6+4 rx
3)beast completed
1) 172.5# (PC PR!)
ReplyDelete2) 12 KBS 70#/ 6 HSPU 4" deficit- 3 rds +12
3) 4 m-ups/ 9 TTB/ 12 burpees/ 15 hollow rocks x 3rds (skipped M-ups on last round. Wrists are wicked bruised!)
1) 165
ReplyDelete2) 4 + 10 Rx
3) Beast done
1)295, clean and pj were strong, got a little forward on the sj and tweaked my back, decided to shut it down
ReplyDelete2)5 rounds using paralettes
3)done, round 3 muscle-ups were terrible due to mid-line fatigue